🥦 Vegan Nutrition

Protein,
Unlocked

Protein plays a key role nutritionally. From whole foods to next-gen meat alternatives these are some top sources of protein in a vegan diet.

Primary Sources

The Protein Powerhouses

Soy

The OG. A complete protein with all essential amino acids — consumed as tofu, soy milk, edamame, or processed into mock meats.

✓ Complete Protein ✓ Versatile ⚠ Top-9 Allergen

Amino Acid Profile

Soy vs Chicken

Other Legumes

Beans are both a protein source for home cooking and a base used in many plant based meats. Processing properly removes anti-nutrients like lectins and increases digestibility of the protein.

Peas: Popularized by Beyond, pea protein used as base of their burgers.
Lentils: Probably most cost effective food overall, good source of protein.
Faba Beans: Rising star in food tech, excellent functional and nutrional qualities. Not safe for those with G6PD Deficiency.

✓ Versatile ✓ Cost Effective

Gluten / Seitan

Versatile in terms of texture, used for many mock meats. Seitan is a common substitute for bacon.

✓ Meaty Texture ✗ Not for Celiacs

Mycelium & Mushrooms

Umami depth. Mycelium increasingly used to give meaty and fibrous texture with new food processing techniques.

✓ Umami Flavour ✓ Fibrous Texture Next-Gen Tech Can be Expensive

Nutritional Yeast

Often used as a flavor enhancer to give a cheesy taste. Very nutritious and easy to sprinkle into meals while delivering extra protein.

✓ B-Vitamins ✓ Easy to Use

Next Gen Technology

Precision Fermented Animal Proteins

produced by microorganisms not conscious animals. Proteins identicial to animal proteins but cruelty free. A number of companies are starting to produce proteins like Whey, Casein, lamb, and eggs from precision fermentation or plant molecular farming. Availability and cost are limiting factors for now.

Currently one milk brand Strive Freemilk is available on the market to purchase through Amazon or their website at about 2x the price of regular milk. Genuine dairy whey, no lactose, higher protein.

The Egg white protein Ovalbumin produced by the Every company is purchasable through healthier comforts brand online.

✓ Identical to Animal Protein ✓ Cruelty-Free Availability 🧬 Biotech

Everyday Protein

It's Everywhere

Protein is found in just about everything you eat so even if you aren’t eating a high protein food item like Tofu you are likely to still get more than adequate levels of protein in your diet.

Oats

Broccoli

Spinach

Quinoa

Seeds

Nuts

Protein Isolates

Protein Powders

Especially useful when constraints such as allergies make it hard to get enough protein through whole foods conveniently. Commonly consumed via a smoothie but can be incorporated into meals, treats, or baked products

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Soy, Pea, Chickpea

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Mushroom

🌾

Rice

🍺

Yeast

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Precision Fermented Ovalbumin

Supplements

B12

B12 is an important nutrient that everyone would be deficient in if not supplemented. It comes from bacteria in the soil so must be added as a supplement to either animal feed or foods consumed directly. For vegans that means you will need to either supplement or eat/drink fortified foods like non dairy milks which have already added some B12

Other

Most vitamins and minerals are naturally consumed in adequate amounts on a well planned vegan diet, however, there are a few items called out by various dietary guidelines that you may want to pay attention to and ensure are covered in your diet. These can be found in the 'Nutritional Resources' NHS link.

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